Steph Gates Nutrition

My client came to me overwhelmed with trying to create healthy meals for not only herself, but her family.

The whole idea stressed her out.

She had tried systems like Weight Watchers in the past, but it wasn't something she wanted to do forever.

And, it wasn't that she was eating terribly. She was already getting a variety of foods into her meals. But, she wanted to create a routine that was more sustainable & personalized to her.

One of the first things I did was look at her food log & immediately found the gaps.

Upon looking at her everyday meals, I noticed 3 core problems:

• She wasn't eating enough calories
• She wasn't pairing enough protein & healthy fats with her carbohydrates
• Her meal timing wasn't ever consistent: some days she would graze throughout the day & others she would have 3 big meals

We immediately created a meal schedule that felt good for her and started focusing on increasing protein + fiber coming from a variety of fruits, veggies and other carbohydrates that she enjoyed eating.

Within 3 weeks time, her blood sugar had improved so much that she started noticing she had more mental clarity, especially at work.

And that's even with getting up multiple times in the night to care for her 9 month old.

She found herself procrastinating less during the day + having a desire to complete tasks.

People overcomplicate nutrition and how to feed themselves. I promise, it's really not that complicated though.

That's what I'm doing inside of the Nourished Reset.

I will walk you through just how simple it is to:

👉 Eat 3 balanced meals a day
👉 Get 30g protein at each meal
👉 Get 30g fiber throughout the day

You will practice this for 21 days and you're going to notice such a difference in your own energy & mental clarity!

Sign up here: https://l.bttr.to/EQWte

Sharing my latest mineral test results. I utilize a functional lab test in my practice called HTMA. It stands for hair tissue mineral analysis.

I like to use this alongside bloodwork because it often picks up on things earlier and gives us a more in depth view at what’s happening inside of our bodies.

I personally test my own minerals twice a year, but because of an extremely stressful 2025 our family had; I’m trying to go about every 3-4 months to keep on top of some things.

I’ll always say, no matter what type of lab testing you do…you have to actually put in the work. Your test results won’t change your symptoms for you.

It’s figuring out what nutrients your body needs more of, lifestyle changes you need to make, possible supplements to take. And then actually doing it. Hiring someone to walk you through the process. That’s what creates change.

If you want to figure out what your own mineral levels are and want me to create a personalized nutrition plan for you; send me a message. We can talk more and see if this would be what you need.

And as a bonus: Book your mineral test (or retest for previous clients)this month with me and receive a free spot inside of the Nourished Reset!

Nutrition is so over complicated, do you ever feel confused? 🙋🏻‍♀️

Because I literally do this for a living and there are days that I’m like “what on earth?!” So many different messages being thrown around.

I think we can all agree on let’s just get to the simplest way of getting good nutrition into our bodies.

And that’s the goal of my fall Nourished Reset.

I’m going to give you a list of 3 things to do consistently & you’re going to feel incredible!

No more focusing on everything you think you shouldn’t or can’t do. 🚫

The doors are officially open, you can find all of the details in the link below. We start 10/26.
$47

Grab your spot and join me: https://l.bttr.to/EQWte

You know the basics

You already know protein matters
You should eat more fruits and veggies

But knowing what to do & doing it consistently are two very different things.

You have a good week, then life gets busy.

This is the woman I created this for:
-You generally know how to eat well
-You try to eat protein, but your meals are not always consistent
-You know you should eat more produce; but those are often the first to go when life gets busy
-You don’t necessarily have a major health concern
-You just know that you could feel better than you do right now

Because you can know what to eat all day long

But if you’re constantly starting over, you never get consistent enough to actually experience what your body feels like when you’re well nourished & eating in a way that supports you.

Introducing:
The Nourished Reset

A 3 week guided experience designed to help you:

👉 eat more consistently
👉 build meals that keep you satisfied
👉 get more protein & fiber without overcomplicating things
👉 notice how your energy, digestion, mood & overall wellbeing respond
👉 figure out what consistency looks like in your life

We’ll use my simple framework:
✅ 3 meals a day
✅ 30g protein at each meal
✅ 30g fiber throughout the day

*Please not these targets will look a little different for everyone. You may need more or less.

You’ll have guidance, practical resources, accountability & 2 live group coaching calls with me.

Everything will be delivered through a private client portal.

The goal isn’t to have 3 perfect weeks. It’s to spend three weeks practicing the basics long enough to learn:

“Wow. I really do feel different when I consistently give my body what it needs.”

That’s the experience I want you to walk away with and I promised to keep this as accessible as possible.

The Nourished Reset starts 10/26

$47
Enrollment will open later this week
DM me for additional details in the meantime

Rock, paper, scissors... Nutrition edition

There's never been more information and noise out there than ever before. And I know it can be overwhelming and frustrating, especially trying to navigate your nutrition all by yourself.

Find yourself a practitioner that you feel safe with, trust, and really takes into consideration what your body needs on an individual level. Whether that means hiring me or finding someone else you connect well with.

You are an individual and you deserve that type of care 💜

Most women aren’t taught to look at their mineral levels when these symptoms start showing up.

Instead, they get told their thyroid (and other bloodwork) looks normal, they’re just stressed, or they need to eat better. 🙄

I’m going to get a little nerdy here…

Minerals are the raw materials for literally everything in your body. We don’t make them. We must get them daily from food, etc.

From fluid balance, nerve signaling, blood pressure, blood sugar, thyroid function, stomach acid and bowel motility.

So when your mineral balance is off, you can get this really weird combination of symptoms.

You probably don’t even notice them at first, they might not bother you too much in your day to day life. But over time, they compound into something more intense.

Maybe even feeling like your hormones are all over the place suddenly.

And that’s why I don’t just want to tell you to take more supplements.

I want to know WHICH minerals are out of balance + WHY. So we can fix the problem under the surface.

If you want to know what your mineral levels are; send me a message and I’ll share more information about testing.

In 2016 it felt like I was at this crossroads.

I was either going to do something about it or continue dealing with all the stomach stuff (especially when traveling, going out to eat, being out of my routine).

I know it’s easy to stay where you’re at, even when symptoms are making you miserable.

But man, you get on the other side of that mountain…and you’ll have zero regrets.

Just putting some feelers out for something I’ve never done before.

I’m thinking of putting together a 3 week Nourished Reset for October, likely to start middle of the month.

Anyone is welcome and it will be under $50. I want to make it as affordable as possible.

*current 1:1 clients, this will be included in your portal

This will especially be for the woman who:

✨ already knows protein is important and is currently trying to prioritize it

✨ knows she should probably be eating more fruits, vegetables and fiber than she currently is

✨ starts strong, gets busy, and suddenly finds herself back to grabbing whatever is easiest

✨ isn’t necessarily struggling with major digestive or hormone issues, but has noticed her energy, digestion, mood or overall well-being aren’t quite what they used to be

We will spend 3 weeks practicing a really simple nutrition framework that you will be able to personalize for your own needs & preferences:

3 meals a day
~30g protein at each meal
~30g fiber throughout the day

I don’t think most women need more nutrition information.

They need a little guidance, accountability and a chance to practice it consistently.

This wouldn’t be meant to be followed 100% perfectly. But if you are consistent, I’m confident you will be pleased with how good you can feel!

Again, I’m thinking mid-October for 3 weeks, with a couple of live coaching calls thrown in as a bonus.

This is still just an idea right now. If I have enough interest, we’ll make it a go.

I won’t be taking names or anything just yet, I mainly wanted to plant the seed. Be on the lookout for additional details.

I thought having the “perfect” meals laid out for me would be the thing that finally helped me feel healthy.

But instead, the more I tried to follow these plans exactly, the more disconnected I became from what my own body needed.

👎 social settings became stressful because I was constantly thinking, “Does this fit the plan?”

👎 I was often eating too little {1400 calories or less}, which left me with up & down energy levels + made it harder to support digestion & my metabolism

👎 I became frustrated that I wasn’t seeing the changes I expected, especially when the plan’s success stories made it seem like it should work the exact same way for me.

I stopped looking for the next perfect nutrition plan

And started learning how to support MY body

🫶 eating enough to support energy & digestion
🫶 working on digestion instead of removing foods like gluten and dairy
🫶 rebuilding my nutrient and mineral status based on my labs
🫶 learning that healthy doesn’t look the exact same for everyone

It allowed me to stop following any kind of plan. I was learning how to understand what my own body needed!

And it's the exact way in which I work with my clients. I had to create the type of nutrition support I wished I would have had.

I am looking for 3 women who want to be personally counseled by me this fall.

So you can stop guessing what your body needs, And learn how to eat in a way that's supportive to YOU... without being restrictive or cutting out food groups.

If that’s you: send me a message to talk in more detail OR
book a free consultation here https://p.bttr.to/3seOIwa